There are exercises that are good for any fitness level and then there are those that are either too advanced for most people or results in injury if not done properly. There are exercises that work best for beginners and others that you can do repeatedly (with variations) that will continue to challenge you. Whatever category you fall under, here are some effective exercises to pick up and a few overall ones to switch out: Abdominal Side Plank: Great for beginners but once you can hold it for more than 60 seconds change things up and challenge your body in a different way. Once the body adjusts to an exercise the best thing you can do is switch things up to continue seeing results. Total Body Exercise 1: Try this instead. Squat, curl to press progression (literally a squat, followed by a bicep curl then an overhead press); great for stabilization and engages the core as well. Seated Knee Extensions: Some exercises such as this one (and exercise machines in general) target one muscle group and are not dynamic-body exercises, meaning that you’re not actively using a variety of muscle groups to perform repetitions. The more muscle groups engaged in an exercise (as with free weights) the more the overall benefits. Total Body Exercise 2: Walking lunges or front squats use more muscle groups and have similar benefits to a seated knee extension. Hanging Knee Raise: Same as the seated knee extensions, except with this machine if it’s not done correctly (and most people don’t perform it properly), you risk the chance of injury. Traditional Crunches: Apart from the neck and shoulder injuries and (again) working that one targeted muscle group, crunches do work. However, if you’re doing them too fast you tend to lost proper form. You’re better off using a stability ball and engaging more muscle groups. Total Body Exercise 3: Try a burpee with jump. Or if you just can’t give up on crunches, try an incline knee-in with hip thrust or a rope crunch; all will work the core muscles and not target just one muscle group. Bench Press: This is a great exercise and equipment but it shouldn’t be the bulk of your exercise routine (nor should too many horizontal exercises). You want to work more body parts; too much chest exercises may lead to rotator cuff and upper body imbalance so switch it up often. Total Body Exercise 4: To vary your chest workout try some power exercises such as a rotation chest press, a staggered-stance two-arm medicine ball chest pass or a plyometric push-up. What are some of your favorite exercises? Which ones can you add to this list?
The DASH diet claims to be a “healthy way of eating and is easy to use, flexible enough for most lifestyles and contains the food preferences of most people.” But what diet doesn’t boast about that? They don’t advertise the downsides, like its all pre-packaged foods and high in sodium (or substituted with sweeteners), or if you don’t eat dairy and eggs (don’t use our diet) cause you will not get enough nutrients. So how is this diet different? Named #1 Diet for 2014 Recently, the U.S. News and World Report publication awarded the Dietary Approaches to Stop Hypertension (DASH) diet, the healthiest diet on the market (2014). But it does more than the name implies and maybe the answer for you. Benefits of the DASH Diet Developed by the U.S. National Institutes of Health, the diet was specifically designed to lower blood pressure without medication, but it is also great for weight-loss. Benefits include: reducing cholesterol, improves insulin sensitivity, and lowers blood pressure and the risks of heart disease including diabetes, cancer, stroke and cholesterol. What You Can Eat Basically, there’s very little that is truly “off the plate” on this one and the guidelines are very flexible; it doesn’t restrict any one food group either. Also, there are free recipes online to get you started. Elements of the Diet (based on a 2000 calorie diet): Grains and grain products (7-8 servings daily) Vegetables, fruits (4-5 servings daily) Low fat or nonfat dairy foods (2-3 servings daily) Nuts, seeds, legumes (4-5 servings per WEEK) Lean meats, fish and poultry (2 or less daily) Fats and sweets (limited) Downside: According to the experts, because it is a well-rounded diet there are no known health-risks associated with it.However, giving up the fatty, sugary, salty foods may take some adjustment, and foods maybe bland in the beginning (but you can use herbs and spices). Also, produce and fresh foods cost more. Alcohol consumption isn’t recommended but the diet does allow for vegan, gluten-free and vegetarians for example.
So you had it out with someone at work today. Or let’s say the dog really did eat your flip-chart presentation and you have to start over. Whatever the crisis of the day is, what’s one thing you can readily do to ease anxiety and stress? You guessed it—walk it off. Sure you’ve g.this all before, right? But let’s face it: you really don’t need an instruction manual, and in just minutes a day—in less time that you’re favorite TV sitcom, you can do what you already do daily and are an expert at. In case you forgot what it can do for you in little to no time, here are some of the (short) and long-term perks of walking. Get it pumping. The far-reaching benefits you’ve heard about are true. Walking protects against dementia by improving blood flow to the brain; it builds endurance and improves heart and lung capacity; boosts the immune system; builds stronger muscles and supports joints; eases arthritis symptoms and depression; and increases metabolism. So why aren’t you walking again? The 15/2 equation. Do you know if you walked for one hour per week it can combat the onset of heart disease, diabetes and cancer? According to experts just 15 minutes of brisk walking daily can add at least 2 years to your life expectancy. That’s shorter than your favorite show and you can do it on your lunch break, before work, or after dinner. Suit up and go. Even walking slowly will burn approximately 100 calories (depending on your metabolism, body type and other factors, of course) but still it’s a simple way to begin working out again if you haven’t done so in a while. Be sure to invest in some steady, well-supported sneakers that fit comfortably and dress for the weather. Do you walk as part of a health regime? How often do you walk and for how long? What challenges have you faced and how did you overcome them?
Late year, I did a two-week intense mind-body-spirit cleanse (at a detox facility; more on this later). That was followed by a three-month at-home cleanse (it takes that long to generate new red-blood cells). Then several weeks later, I followed with an intense eight-day liquid-only colon cleanse. Why did I do it?
If you’re feeling sluggish, have digestive problems, want to lose weight, feel fatigued, have allergies, are bloated, foggy, or simply struggling with ache, a body detox might be just the thing you’re looking for.
Do you have health challenges and are loking for answers? What about high-blood pressure, heart disease, or diabetes? I, too, was seeking alternative, natural ways to healing for my severe allergies when I discovered a jewel that gave my health the boost it needed.
Are you thinking about starting to exercise again? If you’re a first-timer or just returning to working out after a considerable period of time, it really isn’t necessary to go to the gym just yet. You can use what’s readily available to begin your workout regimen. Here's how to start.
Okay, I admit it—I’m an “everything, in moderation” kind of person because well … I love food. Secretly I think my multiple allergies are the universe’s way of keeping me in line; though I do eat the bad stuff sometimes. That being said, there are some foods I stay away from.
The onslaught of weight-loss mega diets, quick-trick gismos, innovative doo-hickeys, and super-duper diet plan discounts are all about to flood the market and hit overdrive within the upcoming weeks. However, as you hustle to lose that post-season weight don’t believe all the hype.